Barbell Single Leg Squat
Strengthen your quads, glutes, and hamstrings with the barbell single leg squat. This challenging exercise builds lower body strength, balance, and core
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Single Leg Squat
Description
A barbell single leg squat is a lower body exercise that strengthens your quads, glutes, and hamstrings. The single leg element requires balance and engages your core muscles.
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How to do Barbell Single Leg Squat
- 01Setup
Rack the barbell at shoulder height, then load it with appropriate weight. Stand facing the bar, unrack it, and position it across your upper traps, just like a back squat.
- 02Setup
Take a small step back from the rack. Shift your weight onto one foot, keeping a slight bend in the knee, and extend the other leg straight forward or slightly behind for balance without putting weight on it.
- 03
Inhale and slowly lower your body by bending the standing knee, keeping your chest up and back straight. Descend until your thigh is parallel to the floor or as deep as comfortable while maintaining balance.
- 04
Exhale and drive powerfully through the heel of your standing foot to return to the starting position. Maintain control throughout the upward movement, avoiding any rocking or swaying.
- 05
Complete all desired repetitions on one leg before carefully re-racking the barbell. Once rested, switch to the other leg to perform the same number of repetitions.
Tips
- Brace your core throughout the entire movement to maintain balance and spinal stability, preventing unwanted rotation or lateral swaying.
- Control the eccentric (lowering) phase, slowly descending over 2-3 seconds to maximize muscle engagement and improve stability, rather than dropping too quickly.
- Start with a light barbell or even just the bar to master the balance and form before gradually increasing the load, prioritizing technique over weight.
- Fix your gaze on a non-moving point straight ahead to help maintain balance and keep your head and cervical spine in a neutral alignment.
Common mistakes
- Losing balance and falling forward or backward can be fixed by significantly reducing the weight or starting with bodyweight, and actively engaging your core while focusing on a stable point.
- Rounding the back or leaning excessively forward can be corrected by keeping your chest proud and shoulders pulled back, ensuring your torso remains relatively upright throughout the squat.
- Allowing the standing knee to cave inward can be prevented by actively pushing your knee slightly outward, aligning it over your second or third toe to protect the joint and engage the glutes.
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Get Ellim — FreeQuestions
Is Barbell Single Leg Squat good for beginners?
Barbell Single Leg Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Single Leg Squat?
You need Barbell to perform Barbell Single Leg Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Single Leg Squat?
Brace your core throughout the entire movement to maintain balance and spinal stability, preventing unwanted rotation or lateral swaying. Control the eccentric (lowering) phase, slowly descending over 2-3 seconds to maximize muscle engagement and improve stability, rather than dropping too quickly. Start with a light barbell or even just the bar to master the balance and form before gradually increasing the load, prioritizing technique over weight. Fix your gaze on a non-moving point straight ahead to help maintain balance and keep your head and cervical spine in a neutral alignment.
What are common mistakes when doing Barbell Single Leg Squat?
Losing balance and falling forward or backward can be fixed by significantly reducing the weight or starting with bodyweight, and actively engaging your core while focusing on a stable point. Rounding the back or leaning excessively forward can be corrected by keeping your chest proud and shoulders pulled back, ensuring your torso remains relatively upright throughout the squat. Allowing the standing knee to cave inward can be prevented by actively pushing your knee slightly outward, aligning it over your second or third toe to protect the joint and engage the glutes.
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Free · iPhone only · Available on the App Store